Postpartum Low Impact Cardio Workout | How To Exercise With Urinary Incontinence and Pelvic Organ Prolapse
FitTritious
by Denise Chiriboga
5M ago
If you’re looking for a cardio workout suitable for your postpartum body, whether or not you’re experiencing urinary incontinence (ie: pee leakage), pelvic heaviness and or pelvic organ prolapse this is sure to be a cardio workout to try. What makes this workout suitable for you is that we’ve taken out the impact that traditional cardio exercise has. That means there is no jumping, running or bounding in the exercises. I may have a little bounce here and there, but it’s up to you if you’d like to include it or not! You can however add as much intensity as you want. That means you can move as f ..read more
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Hip Mobility for Pregnancy & Postpartum | Relief From Hip Pain and Stiffness
FitTritious
by Denise Chiriboga
5M ago
Maybe you’re experiencing hip flexor tightness during your pregnancy or in your postpartum period, or perhaps your many years postpartum but because of your daily work habits (ie: you’re sitting for too many hours of the day) you’re experiencing hip stiffness, tightness and pain. We’ll you’re not alone! Many women face this discomfort due to various reasons. Here’s some information about why it happens and what you can do about it. During pregnancy, hip pain and stiffness can be caused by factors such as increased weight, hormonal changes, posture adjustments, ligament stretching, and pe ..read more
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Gentle Cardio for SI Joint Pain In Pregnancy
FitTritious
by Denise Chiriboga
5M ago
SI joint pain in pregnancy isn’t fun, and it usually prevents you from moving more than you would like to, and more than you should be in order to keep your joints nice and supple. I’ve got you covered in this 10 Minute cardio workout made specifically for mamas with SI joint pain. We’re moving slowly, but using novel movements to keep you moving differently and pain free. Try the 10 minute safe cardio workout here The post Gentle Cardio for SI Joint Pain In Pregnancy appeared first on Strong Mom ..read more
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How to Exercise Lower Body with Postpartum Knee Pain
FitTritious
by Denise Chiriboga
5M ago
That ouch you get when you squat down, or you walk up the stairs. Your knees just don’t feel like they used to before you were pregnant. While postpartum knee pain is common, it can be attributed to several factors. Firstly, hormonal changes during and after pregnancy can lead to joint inflammation, causing discomfort in the knees. Secondly, the additional weight carried during pregnancy can put strain on the knees, resulting in pain. Muscle imbalances developed during pregnancy can also contribute to knee discomfort. Some remedy’s to your knee pain include the following: Rest and gentle ..read more
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C Section Scar Massage To Help Reduce C-Section Shelf
FitTritious
by Denise Chiriboga
1y ago
Has anyone told you that you should be doing C section scar massage after your cesarean surgery?   If not, you’re not alone. There are so many benefits and reasons you should be massaging your C Section scar. So much so that I ALWAYS recommend it to my personal training clients. Because it’s such an important thing in your  c-section recovery journey, not just for now, but for the future, I’ve interviewed an expert pelvic health physiotherapist  to show us how to do Cesarean scar massage, why you should do scar massage, how it ..read more
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When to Start Walking After C-Section (And how to tell when its too much)
FitTritious
by Denise Chiriboga
1y ago
It’s C-Section Awareness Month. It’s not a celebration month, but more a time for practitioners: physical therapists, midwives, doulas, personal trainers, experts and the like to shine a light on all things C Section birth.   In today’s video you’re going to learn how to start slowing walking after your c-section surgery. This is for c-section moms 0-8 weeks post c section surgery, when your doctor instructs you to move your body and start walking, but before your doctor has cleared you for exercise. You’re going to learn:  How far to walk How long to walk How often you s ..read more
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Do This For Itchy C-Section Scar
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by Denise Chiriboga
1y ago
If you’re experiencing itchiness, tightness, tugging pulling sensations, pain or discomfort when your c-section scar rubs up against the waistband of your leggings, you’re not alone. Unfortunately it’s likely that your doctor may not have given you much direction about how to reduce c-section scar pain aside from saying that “it’s normal and it will go away”. Sure these sensations may go away on their own, but they also may not. The best thing you can do is work on your scar yourself to help reduce these annoying sensations.  So what’s a mama to do you ask? START HERE a ..read more
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Exercises to Reduce Back Pain After C-Section
FitTritious
by Denise Chiriboga
1y ago
If you’re postpartum (vaginal birth or after c-section) and are dealing with low back pain, you’re not alone. Many of us might blame it on our poor posture. Sometimes we blame it on the epidural. C-Section moms may wonder if it’s caused by the spinal anesthesia.  Unfortunately research doesn’t make the causation of back pain to the epidural or spinal anesthesia. BUT THIS DOESN’T MEAN YOU CAN’T DO ANYTHING ABOUT IT!! On the contrary! I’m here today with GOOD NEWS! Three of the main causes of postpartum back pain after having a baby is: 1. weakened core muscles 2. an ..read more
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Post C-Section Abdominal Recovery | HOW TO PROTECT YOUR ABS AFTER C-SECTION SURGERY
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by Denise Chiriboga
2y ago
Have you ever been caught in the rain without an umbrella?  I’m sure the answer is a definite yes!  Well when it comes to recovering after c section, you never want to be caught without a pillow handy. Why? Because you’ll need it to protect your abs and your incision from internal pressure. Pressure that pushes your abdomen outward when you: Cough Laugh Sneeze Blow your nose and more This outward pressure from natural bodily functions can really put a strain on your abs and your incision and lead to pain. I’m going into depth how to use a pillow to protect your abs and your incisio ..read more
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Isometric Abdominal Exercises (Isometric Core Workout for Strong Abs)
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by Denise Chiriboga
2y ago
Today I’m changing it up, and challenging my and your core workout routine with this 7 minute Isometric Abdominal Workout. We’re holding each ab exercise for 20 seconds, resting for 10 before moving onto the next exercise. It’s gunna burn. But it’s gunna get you out of your comfort zone! **Please note that this is an advanced and challenging workout and isn’t meant for everyone. Do not push through this workout if you feel pain or if your body is still healing from DR, POP or UI. See below for tips: -If you’re still healing your diastasis recti and you know how to manage intra abdom ..read more
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